Name: Playbook - Jordan Kilganon - Day 7 Upper Body Day - P2
Uploaded: 2024-02-21T00:36:27.592Z
Duration: 60 min
Description: Day 7 Upper Body Day - P2

Legs feeling spent on upper body day, went strong past two days from dunking to leg day! Thankful today upper and tomorrow rest!

DunkExpo

Tempted to hoop a lil on an upper body day 👀

Pull ups feels easier and easier each workout

Denis

Can do your sprints way before or after your upper body day if that’s what you prefer.

After your workout, let me know how it went and if you have any feedback! 

- Get 8+ hours of sleep

Shake Out

Cat Cow

Side to side: 10 total (5 to the right, 5 to the left)

Front to back: 10 total (5 to the front, 5 to the back)

Leg Swings

Do both sides.

1 rep: Hold abduction iso for 2-3s then release.

Abduction Isometric

5 reps each side.

Don’t hold the stretch for more than 2 seconds.

Soleus Stretch

Adductor Isometric

Slow and controlled on the way down, a bit explosive on the way up.

Bodyweight Squat

50% effort on the jumps.

Controlled on the way down and on the landings.

Squat Jump

See Demo Video.

Optional. Do it if you feel like you should after watching the Demo Video.

Reverse Step Up (OPTIONAL)

Leg Day Warm Up

1x30 yards @50%
1x30 yards @75%
2x30 yards @90%

Can do this at any time of the day.
Doesn’t need to be directly before your upper body workout.

Rest 1-4 minutes.

Sprint

Side Twist

Side Touch

Arm Circles

Arm Flies

5 each side.

Use a light-medium weight. Don’t go heavy.

Full exercise explanation in the Demo Videos section.

Rotator Cuff In

Rotator Cuff Out

Upper Body Warm Up

Med Ball Press Up

Bodyweight or assisted.

Explosive on the way up if you can.

Pull Up

Hip Flexor Exercise

See Demo Video.

1-3 reps from failure. Never break form. 

I want you to do this in a specific way.

Lay Down Leg Raise

Pallof Press

Do both directions.

Full exercises explanation in the Demo Videos section.

Stirring the Pot

Day 7 Upper Body Day - P2

Vivi

1st day back after a month hamstring injury. Felt good and still springy. Even caught a lob off of 1 foot. Surprised myself .

MajinSK

Did behind the back, scorpion, 180 reverse windmill on 9 ft in one session

Day 1 Jump Day - P2

Returning to Phase 2! After over a month of Phase 3 Plyo, came back to Power Clean weights and easily hit my PR 205 LBSx1 and almost hit a second rep in a row!!! Trust the process!

Crazy been over a month plus since doing power cleans and glad to be back in the mix. Need to find a trap bar as well!

Regnārs

Day 2 Leg Day - P2

On my second tour of Phase 2! Lets goooo!

Бекзат Капыщов

Day 3 Upper Body Day - P2

Day 4 Rest Day - P2

Finally hit OFF-LOB, 360, ONE HAND SLAM!! Next up working on two hand finish! 🙌🏽

Landed a self lob windmill for the first time off two

Dougie25007

New DUNK unlocked! Off lob reverse one hand! Let’s gooooo! DunkExpo

Day 5 Jump Day - P2

Went off yesterday dunking and still hit it strong today! Let’s goo!

For 4x2 Hang Cleans at 3 reps from failure are you using the same weight for all 4 sets or do you slowly increase as you progress? Not sure if I should try to be more warmed up so I can hit my target weight for every rep

Cory

Toughest workout day of both phases for me! Hang Cleans, Step ups and Pistol Squats 🔥🔥🔥

Day 6 Leg Day - P2

Back has a small ache, but think it’s actually from picking up my 20 lb 5 month baby in the middle of the night without warming up 😂

Day 8 Rest Day - P2

Worked on lob dunks today, felt springy once I started to warm I was jumping good, but unfortunately only completed 3 out of 25, I kept hitting the back rim

Already gained 2-3 inches on my vert in phase one and have gained an inch already at the start of week two for phase 2

Max Valentine

First elbow hang on 9 ft rim and I did it twice and then did dirty cuff elbow dunk)

Day 9 Jump Day - P2

Consistency is super key. Unfortunately had an Aspen snowboard trip that messed me up for a week followed by a cold & a partial torn forearm muscle from snowboarding 🏂. Back at it!!!

Feeling strong! Power Clean 190 today x 2 for 2 sets. My Max 205

Day 10 Leg Day - P2

Biz travel hit YMCA in Hagerstown, MD! Got to stay consistent! LFG!

Black Friday Lifting! Despite eating like crazy over Thanksgiving, feeling light!

AJ Ackerson

Day 11 Upper Body Day - P2

Day 12 Rest Day - P2

Had a good volleyball session and did some new dunks on 9" 10 with small ball(windmill and d tap)

My best low rim dunk sessio. Hit another variation of btb . a lot of elbow hangs. 180 pump reverse, scorpion and etc

Day 13 Jump Day - P2

Is there any solution if I hurt one knee and I can’t do the pistols & seated curls/extensions as good on that leg?

I love barbell step ups!!!! Feel like it’s translating to 🚀

Day 14 Leg Day - P2

Good sweat layered up for the winter and sweating it all out through the process!

Day 15 Upper Body Day - P2

The rest days priceless, putting in more work on leg days.

Day 16 Rest Day - P2

I love Phase 2! Second tour on it and hit an off lob 360 down the center lane in the paint!!! Working now on windmills!

329cm today, legs a little tired. Was down 3cm today but then played 1 on 1 and had a nice in game dunk…I’ll take it

Back at it, been sick for 2 weeks but still had my bounce. Let’s go!!!

Day 17 Jump Day - P2

I’m pushing myself with intent! Even if jump suffers temporarily due to fatigue, going in, because believe it’ll translate in the long run gains!

Felt good on the cleans, then the 1 jump felt less tired

Day 18 Leg Day - P2

Good progression on upper body strengthening.

Ok to incorporate a few sets of bench press on upper body day?

Day 19 Upper Body Day - P2

I always forget to swipe on my rest day, but I promise i rest 🤣

Day 20 Rest Day - P2

Didn’t feel bouncy, BUT JUST WAS! On 10’1” hit off dribble dunk, then self-lob later and started to go for a couple of 360’s & reverse attempts. 48 yrs old, 6’ tall, 178.6 lbs after the session and feelin’ good! Trust the process!

It’s tough bouncing back from an injury, bc I see where I was last year. But I’m steady improving now. Only place to go is up

Did a lot jumps over people. It's so easy now

Day 21 Jump Day - P2

My dunk day on 10’1” wasn’t my best so going twice as progressive today! Leveled up my hang cleans and step ups. Want my bad dunk days to still be impressive!

After an awesome jump day yesterday, bet you know I went all out today on ensuring every rep and set checked! Let’s goooo!

Marcel

Day 22 Leg Day - P2

Mentally thinking through my next dunk while going through this workout!! LFG

Layered up for the winter and sweating it all out! Went maybe too intense on calf raises yesterday and feeling a tad sore, for the gains!

Finally finish all session , now is time to taper, Asian Flight Brother is the best, I’m the fcking future!

Runkang

Day 23 Upper Body Day - P2

Day 24 Rest Day - P2

30th jump day in a row of hitting at least 1 new dunk!

I couldn't have done it without Jump Master.

Jeffry Fuhrmann

Had a knee pain during the session. So I starting my knee rehab journey

Day 25 Jump Day - P2

Matched PR 205 lb power clean x 1…went for 2 reps eeks and also tried 210 lbs. All good baby baby!

Feeling great, like could PR today on Power Cleans or Squats, but on deload and trusting the process!

I increased my vert by about 4.5 inches within 2 months! It’s a very in depth program that is absolutely worth the investment.

Day 26 Leg Day (DELOAD) - P2

Incorporating a few sets of bench press for some strength in the paint. Top end today 195x3. I want to absolutely fly in the gym.

Day 27 Upper Body Day (DELOAD) - P2

Day 28 Rest Day (DELOAD) - P2

Put one down off dribble for my 6 month old son 😂

IN GAME DUNK AT AGE 48 CAUGHT ON VIDEO AT ONE OF MY FAVORITE CHICAGO GYMS! LET’S GOOOOOOO 🔥

It was good. Yesterday I made my first goaltending in a game😄

Dmitri

Day 29 Jump Day (DELOAD) - P2

Hang Clean 195 lb PR 🔥 (must continue technique work)

Day 30 Leg Day (DELOAD) - P2

Did I mention DUNKED IN-Game the other day at 48?!?! Still high off that day! ⚡️⚡️⚡️

Day 7 Upper Body Day - P2

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